Zvokudya uye mararamiro ehupenyu ndeimwe yenzira dzakanakisisa dzokugadzirisa PCOS
Kana uine polycystic ovary syndrome ( PCOS ), chiremba wako angangokurudzira kudya uye mararamiro ekuchinja sechikamu cherongwa hwako hwekurapa.
PCOS ndiyo inowanzosangana nedambudziko re endocrine pakati pevakadzi uye rinokanganisa 5 kusvika ku10 muzana yezera rekuberekera vakadzi. PCOS inokonzera huwandu hwakawanda hwe androgens (mahomoni evanhu soro se testosterone ) uye inobatanidzwa ne insulini yekudzivirira .
Vanotsvakurudza uye vanachiremba havazivi kuti chii chinokonzera PCOS; zvisinei, kuputika kunofungidzirwa kuti kunotamba basa guru.
Kana chiremba wako akakurudzira kuchinja kwezvokudya, vangangodaro vakaratidza chimwe chezvinhu zvinotevera zvinotsvakurudza.
Icho Chinotsvakurudza Nekutsvakurudza
Sezvo kubatana kwakagadzirwa pakati peCOSOS uye insulin kudzivisa pakati pemakore ekuma 1990, vamwe vanotsvakurudzi vari kudzidza kuwirirana pakati pekudya neCPOS, kusanganisira pasi-glycemic-index , High-protein, high-fat, low-calorie, uye anti-inflammatory chikafu.
Chidzidzo chekuongorora nzira dzakasiyana-siyana dzekudya zvakawana kuti, pasinei nekudya kwemafuta, kuora muviri kunowedzera hutano hwako hwemagetsi uye hutano. Zvechokwadi, kudya kwakanaka kuchakubatsira iwe kuti uite zvinopfuura kungorega uremu. Kudya kwezvokudya kunogonawo kugadzirisa kutarisa kwehomoni, rubatsire kuronga kuenda kwako kumwedzi, uye kuderedza ngozi yako yezvirwere zvisingaperi sechirwere cheshuga chechipiri.
Kana uine PCOS, tsvakurudzo dzinokurudzira kuchinja kudya kwako nekuderedza glycemic index (GI), glycemic load (GL), uye glucidhyrate iwe unodya.
Iwe unogonawo kuchinja mafuta kana mapuroteni, uyewo unosanganisira zvinopesana nezvirwere. Zvinogona kuva zvakaoma kugadzirisa kana kutevera zvokudya zvitsva. Kuita kuti kuchinja uku kuve nyore, unogona kushanda nevanoverengeka vezvokudya zvekudya (RDN) anonyanya kushandisa PCOS kuti awane kudya kudya kunokubatsira iwe.
High-Protein Zvokudya
Mumwedzi mitanhatu yekuedzwa, vakadzi vePCOS vaidya yakakwirira-mapuroteni (anopfuura 40% mapuroteni, 30 muzana mafuta) kudya kwakarashika kuwedzera muviri uye mafuta mumuviri kupfuura kutevera puroteni yakakwana (pasi pe15% protein, 30 muzana mafuta) kudya . Handizvo zvokudya zvekudya zvinorega makoriyori, zvichiita kuti vatsvakurudzi vafungidzire kuti nokuti high-protein yezvokudya inowanzove yakanyanya kuzadza, avo vaidya akawanda mapuroteni vakadya zvokudya zvishoma saka vachirasikirwa kuwedzera.
Low-GI Zvokudya
Kudya zvokudya zvakaderera-GI zvinogona kukubatsira iwewo, kunyanya kana iwe uwandisa uye uine insulin yakakura. Zvishoma-GI zvokudya zvinowanzove zvakakwirira mufiber uye hazviiti glucose uye insulin mizinga kana idyiwa mumwero. Vakadzi vanoremekedzwa neCPOS avo vakatevera vadiki-GI kwegore rimwe vaine nguva yakanaka yokuenda kumwedzi uye insulin senzwi kana ichienzaniswa nevaya vachitevera kudya kwemashoko. Vaya vane yakakwirira yezinga rehuini vakave nekuderedza kaviri mumuviri wenyama pasinei nekuderedza kuora muviri.
Anti-Inflammatory Diets
Kutevera chirwere chinopesana-kupisa chinogona kubatsirawo PCOS. Mune chidzidzo chakabudiswa mu Journal of Hormone uye Research Metabolic , vakadzi vane uwandu hwepamusoro neCPOS avo vakatevera antioxidant-ripfumi DASH kudya chirongwa chakakanganiswa namazamu uye vakaratidza kuchinja kwakanyanya mu insulin kusagadzikana uye kuvhiringidza zviratidzo.
Mune imwe nyanzvi yakabudiswa muNorth American Journal of Medical Sciences , vakadzi vane PCOS avo vakatevera kudya kunopesana nekuputira kwemwedzi mitatu vakarasikirwa ne7 muzana yehutatu hwavo uye vakaratidza kuchinja kwakanyanya mune cholesterol yavo, ropa, uye kuvhiringidza. Makumi makumi matanhatu nematatu kubva muzana zvevakadzi vakadzokazve kuenda kumwedzi uye 12 muzana vakabata mhando iyi yekudya.
Kana uri kutarisa kuti uremerwe uremu kana kutarisira zviri nani zviratidzo zvePCOS, taura nachiremba wako kana chikafu chekudya nezvekugadzirisa kudya kwako. Kubatanidza kusanganisira pasi-GI uye zvinopesana nezvokuvadza pamwe chete nekugadziriswa kweprotheni, mafuta, uye makhahydrates zvinogona kukubatsira kuti uwedzere hutano hwako hwekubereka uye hwemagetsi.
> Sources
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- > Moran L. Dietary Kuumbwa muChirango chePolycystic Ovary Syndrome: Ongororo Yakarongeka Yokuzivisa Zviratidzo Zvakatangira-J Acad Nutr Diet. 2013; 113: 520-545.
- > Sørensen LB, et al. Migumisiro yezvokudya zveprotein-to-carbohydrates ratios muvakadzi vane polycystic ovary syndrome. Am J Clin Nutriti. 2012; 95 (1): 39-48.
- > Salama A et al. N Am J Med Sci. 2015 Jul; 7 (7): 310-316.